There are few things less sexy than having back problems. You feel old. You feel out of commission. You feel totally and utterly hopeless. But what if we were to tell you that there’s a way to alleviate some of that pain and perhaps, beat it? And even better — it’ll cost you next to nothing?
Meet your new friend: the resistance band. The snap-resistant rubber band can help you strengthen your back by working the supporting, surrounding muscle groups like the glutes, hips, and core.
Resistance bands are a simple tool for back issues. Use it the right way, and you can activate your glutes and abductor muscles, which will help stabilise your pelvis and take unwanted pressure off your lower back.
Ready to get to work? Here are six resistance band exercises you can do if you struggle from lower back pain.
Hip Raise
Keeping your heels on the ground instead of your whole foot will help activate the posterior chain, alleviate any extra anterior pressure, assure you’re pushing through the heels to rise. Also, make sure not to hyperextend at the top of the movement. When you overextend you lock your facet joints causing pressure on the spine.
How to:
- Lie on your back on the floor with your knees bent and your feet flat on the floor.
- Place a resistance band around your thighs, holding tension on it throughout the movement.
- Brace your core as if you’re about to be punched in the gut and squeeze your glutes tightly.
- Then raise your hips so your body forms a straight line from your shoulders to your knees.
- Lower your body back to the starting position.
- That’s one rep.
- Do 10 reps.
Hydrants
Lift that leg just until you feel the glute activate, and not more. If you go up too high, you’ll experience too much pressure on the back.
How to:
- Begin on all fours, hips stacked over knees, shoulders stacked over wrists, with a resistance band around your thighs.
- Place your left hand on your right forearm, to ensure you won’t lean too much into your left side once you get going.
- Keeping a 90-degree bend in the right leg, raise your knee up and out to the right (as shown).
- Once you feel tension, lower the leg back to start.
- That’s one rep.
- Do 8 reps; repeat on opposite side.
Single Leg Lift
Keep your feet flat and lift from the core not from the hip flexors.
How to:
- Lie on your back with your knees bent and your feet flat on the floor.
- Place a resistance band around your ankles.
- Place your arms out to your sides at a 45-degree angle from your body.
- Raise your right leg in the air, driving the knee toward the chest.
- Return to start.
- That’s one rep.
- Do 8 reps; repeat on opposite side.
Resistance Band Squat
Keep a slight external rotation on your feet to take pressure off knees and lower back. While you’re doing the squat, press through your heels, pushing the butt back. If you’re doing it right, you should be able to wiggle your toes.
How to:
- Grab a resistance band and loop it around your calf muscles.
- Hold your hands clasped out in front of you or by your sides.
- Push your hips back and lower your body into a squat, and push back up.
- That’s one rep.
- Do 10 reps.
Banded Side Step
Brace through the core and keep it stable throughout the movement so your hips don’t drop.
How to:
- Stand with your feet shoulder-width apart in a slight squat, with a band around your ankles.
- Hold your hands clasped out in front of you or by your sides.
- Step backward with your right foot about six inches, placing the whole foot on the ground.
- Return back to start.
- That’s one rep.
- Do 8 reps; repeat on opposite side.
